Chicken Soup with Chive Dumplings
So thick, you could almost call this soup a stew; add a green salad and you've got a meal.
- 2 teaspoons olive or vegetable oil
- 1/2 cup chopped onion
- 1 green bell pepper, seeded and chopped
- 1 cup baby carrots, halved
- 2 cloves garlic, minced
- 1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
- 2 bay leaves
- 1 teaspoon dried thyme
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon ground sage
- 4 cups reduced-sodium chicken broth
- 1 cup frozen green peas
- 2 tablespoons chopped fresh parsley
For the dumplings:
- 1 cup all purpose flour
- 1/2 teaspoon baking powder
- 1/2 tablespoon unsalted butter
- 1/2 cup nonfat milk
- 2 tablespoons chopped fresh chives
- Heat oil in a large stock pot (with a tight-fitting lid) over medium-high heat. Add onion, bell pepper, carrots, and garlic and saute 2 minutes. Add chicken and saute 5 minutes, until golden brown on all sides. Add bay leaves, thyme, pepper, and sage and stir. Add chicken broth and bring mixture to a boil. Reduce heat to medium and simmer 5 minutes.
- Meanwhile, in a medium bowl, combine flour and baking powder. Work in butter with a fork until mixture is crumbly. Add milk and stir with a fork until mixture comes together. Fold in chives.
- Add peas to simmering liquid in pot and return to a simmer.
- Using a large spoon, drop 8 ball-shaped dumplings (slightly bigger than golf balls) into liquid. Cover and simmer 8 to 10 minutes (without lifting lid), until dumplings are tender and cooked through (they'll be firm to the touch).
- Remove from heat and discard bay leaves. Ladle soup and dumplings into bowls and sprinkle with fresh parsley.
Per serving: 345 kcal cal., 7 g fat (2 g sat. fat), 36 g carb., 4 g fiber, 5 g sugar, 33 g pro., 214 mg calcium, 4 mg iron. Percent Daily Values are based on a 2,000 calorie diet